How to lose weight in one month

How to lose weight in one month

Do you want to get your ideal weight in a month? But what steps do you have for this purpose? Which exercise and How to lose weight in one month ? How much calories you should lose and how much you should consume calories daily? I will to introduce key solutions to achieve your goal in a month. Follow me:

Create mainly goal

goals:

How to lose weight in one month ?? If you decide to lose weight, it’s the best decision, because In addition to the beautiful body, you will be well-nourished.

Exercise training

combined exercise

Aerobic exercise including cardiovascular that pumping blood from heart.

Who want lose weight in one month, need 2.30 min aerobic exercise weekly. Including rid bycle, take a walk before work or go to the gym after work.

Try to create an exercise team with others. Because you don’t want leave it. Activities that make to be lose weight including swimming, dance, walking, hiking and running.

Strength training make that maintain your weight after diet time. Strength training and using strength instruments make to build free-lipid muscle mass. The more muscle reduce risk of osteoporosis and make burns more calories. Don’t overeat while exercising.

Increase your daily activities, such as walking in yard, more working in kitchen, swimming, walk along the beach, going up and down from stairs.

If these activities combine with daily exercise and strength training, you can burn significant calories.

unhealthy foods

When trying to lose weight in a month, you should limit unhealthy amount from daily food.

These foods contain more calories and lower nutrients, including soda, chips and crackers, candy and white pasta, rice and bread.

Nutrient foods are lower and medium in calories that are high in protein, fiber and vitamins, minerals.

Lipid-free protein is great example of nutrient foods that help to lose weight.

For lose weight in a month, you should lose 1-2 pound in week at the end, you will lose 5-8 pound in month naturally. Therefore, you should lose 500 Cal daily.

If you continuously don’t eat nutrients foods, after times you will feel that stop lose weight or lose weight slowly.

Vegetable and fruits are lower calorie and full of nutrients. Use the grains with most nutritional choice.

Drink Water

how much??

How to lose weight in one month ?? Water make you feeling full, feeling low hungry and stay hydrated daily. For stay hydrated, you should drink 7-8 glasses of water daily minimum and 13 glasses of water maximum.

Reduce snacks

which snacks!!!

Using high-calorie snacks not only does not reduce weight but also increases weight or excess snacking or grazing cause delaying in lose weight process. Best snack including hard boiling eggs, fruits and etc.

Consecutive measurements

measure your weight and size

The best way to see the impact of your diet, successive measurements. You’ll find that the diet is effective or not. Use the unit scale to measure. If you measure 2-3 times during the week, you would like to see weight loss every time. Measuring weight alone does not explain weight loss. So measure your waist circumference, chest circumference, and hips continuously. After 30 day you will see noticeable changes in your size. Write your size changes in a notebook to be more encourage to lose weight.

NOTICE:

Have a competitive partner for weight loss because you control more weight. Set a reward for yourself. For example, when you drop 6 pounds, buy a good prize for yourself. This award should not be a delicious meal for lunch or dinner. Because this award is against your weight loss. This award should not be a delicious meal for lunch or dinner. Because this award is against your weight loss.

Lastly, review your goal every month. Measure changes. Plan again and lower your weight to reach the ideal weight. Consider the fact that the first month of the diet is tough, but after a while you will be more encouraged to lose weight.

How Much Weight Can You Lose in a Month?

Fast weight loss plans may help you drop pounds, but they’re not always safe or lasting. Here’s how much weight is safe to lose in four weeks, and the best way to lose weight too.

Fast weight loss promises—lose 20 pounds in four weeks!—aren’t really our thing. But we understand the allure. After all, it’s a rare person who hasn’t Googled “how much weight can I lose in a month?” in advance of a high school reunion, wedding, or other major event at least once. While we know enough to ignore quick-and-dirty, fast-fix, starvation diets, though, what about a healthy weight-loss plans—how much can you really expect to lose in 30 days?

In one month you can reasonably anticipate losing eight to 10 pounds if you follow a pretty strict plan. Losing one pound of body fat is equivalent to 3,500 calories. To lose two pounds per week, you must drop 1,000 calories per day. That means cutting the calories you eat, increasing the amount of calories burned during your workout—or, most likely, doing some combination of both.

(This advice only works if you’re taking in too many calories to begin with, though. If you’ve already been on low-cal diet, you may need to up your intake to see healthy results. Case in point: This rockstar.)

If you’re looking to lose cals in the kitchen, a daily food journal can be key. This can be as simple as a piece of paper or a phone app like My Fitness Pal. Logging every morsel that goes in your mouth might seem tedious, but it’s a proven way for dieters to see patterns like mindless snacking and overeating during stressful times, both of which can lead to additional calories consumed. Dropping 1,000 calories per day may seem daunting, but if you think about it in terms of second helpings, pieces of bread, pats of butter, raids of the cookie jar, etc., it’s easy to see where you can make small changes to pare down that number. For instance, these 10 easy strategies all help you drop 100 extra cals from your diet fast.

If you’re looking for a calorie-burning assist from the gym, aim for a moderate workout five to six days per week. The number of actual calories burned will be determined by your sex, weight, how fast you did the exercise, and how long you did it. Here are just a few general examples based on a person who weighs 150 pounds.

Running on the treadmill for 20 minutes at 6 mph: 229 calories

Working out on the elliptical for 30 minutes: 179 calories

Swimming breast stroke for 30 minutes: 189 calories

Kickboxing for 30 minutes: 357 calories

The mantra, “eat less, move more,” can sound like a trite piece of advice, but it’s the best mindset. Diet plans that promise more than a 20-pound loss per month will probably ask you to push yourself further than you should on a workout regimen, or eat less than the required daily calorie limit. The American Academy of Nutrition and Dietetics recommends that women never eat less than 1,200 calories and men never eat less than 1,800 calories per day. Go under that, and you’re messing with your mental and physical wellness—not a happy place to be.

How to lose weight in one month

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4 Moves To Slim Your Hips And Thighs

Many women tell me that every stray calorie seems to migrate to their hips and thighs. This is not a figment of their imaginations. And many women are looking for ways to get slim hips and thighs.

Before menopause, many women’s bodies store excess fat predominantly in this area, creating what’s come to be known as the “pear-shaped” body. For thousands of years, fat storage in these areas greatly helped cave-dwelling women survive during times of drought and famine. And women who could easily store fat in their hips and thighs tended to be able to give birth and feed a baby during a drought—during pregnancy and breastfeeding, the body needs as many as 1,000 extra calories a day—thus passing on their thigh-fat-storing genetics to future generations

This is one reason why thigh fat is so difficult to get rid of. Genes left over from your cave-dwelling ancestors cause hormones and enzymes in your body to direct every extra calorie into waiting fat cells in your hips and thighs. For example, your levels of the female sex hormone estrogen may be a tad higher than other women whose bodies don’t store excess fat in these areas (or as much of it).

But there are ways to coax these fat cells in your thighs to release their contents, and to coax your muscle cells into burning it up! So don’t despair. Read on for the right moves that blast fat from your hips and thighs.

What Causes Cellulite?

Besides excess fat in their thighs, many women complain to me about a certain type of fat known as cellulite. They tell me that no matter how much weight they lose, they can’t seem to smooth out the tiny lumps of fat on their thighs. Indeed, some of the most slender women have cellulite. Cellulite is created when fat manages to push its way through tiny holes in your connective tissue, the thick web of interwoven fibers just underneath your skin. Strong and healthy connective tissue forms a tighter web of interwoven fibers, preventing fat from pressing its way through. Weak, unhealthy connective tissue, on the other hand, more easily stretches apart, allowing tiny fat pockets to poke through. Many factors can weaken your connective tissue, setting the stage for cellulite. They include:

Regardless, that doesn’t mean you can’t burn it off. I know that women who have excess thigh fat are generally the most motivated to get rid of it. So I probably don’t have to give you much of a pep talk to help motivate you toward your goal. Abdominal fat is easy to hide with a big sweater. Thigh fat, on the other hand, is almost impossible to hide. And summer can be a very difficult time for women. My female friends and online clients tell me that they hate wearing shorts and swimsuits because they hate revealing their legs. And they tell me that their pants tend to hug too tightly in the thighs.

But you can change all of that! Not only can you slim down your thighs and hips and smooth away that cellulite, but you can also build the muscles in your legs, which are some of the largest and strongest muscles in your body. Stronger leg muscles make your overall life feel so much more effortless. You’ll walk with more confidence and with a spring in your step. You’ll be able to climb stairs without getting tired. And you’ll be able to go on strenuous hikes—all because of your strong legs! You will feel better about yourself from the inside out.

Move 1: Seated Pillow Squeeze (works on inner thighs)

Sit on a sturdy chair (one without wheels). Rest your feet on the floor with your knees bent at 90-degree angles. Place a pillow between your thighs. Exhale as you squeeze the pillow between your thighs, as if you were trying to squeeze the stuffing out of the pillow. Hold for 1 minute as you breathe normally. Release and proceed to Move 2.

High Hormone Levels:

Women with higher-than-normal levels of the female hormone estrogen tend to suffer more often from cellulite. Other than directing extra calories to fat cells in your thighs, estrogen also weakens connective tissue. When estrogen softens connective tissue around the womb, it makes childbirth possible. Unfortunately, estrogen softens all of the connective tissue in your body, not just that around your womb.

Poor Blood Circulation:

Usually, high estrogen levels alone won’t trigger cellulite to form. Many experts believe that you must also have poor blood circulation to your connective tissue, which tends to cause swelling. The swelling stretches the connective tissue apart, allowing the fat to bulge through.

Fluid Retention:

Many people think that fluid retention takes place only in the abdomen. That’s not true. It actually occurs all over your body, including your thighs. If you’ve ever pulled on a favorite pair of pants and found them tight in the thighs one day and loose the next, you’ve experienced the ebb and flow of fluid retention. Any type of swelling in your thighs—particularly on a chronic basis—will stretch out and weaken connective tissue.

What You Can Do

First, daily exercise will help to normalize your hormonal levels. This not only helps prevent cellulite, it will also help to prevent mood swings. Second, exercising will increase blood circulation to your thighs, helping to keep the connective tissue healthy. Better blood circulation will, in turn, help to remove excess fluid. Finally, as you shed fat in your hips and thighs, you’ll have less of it to press against your connective tissue.

Good News/Bad News

Genetically speaking, there are two predominant body types. Some people gain fat in their lower bodies, creating the pear shape mentioned earlier. Others tend to gain fat in their abdomens, creating what’s known as an apple shape.

Though you may have come to despise the fat on your hips and thighs, you should know that you have a major advantage over people who tend to gain it elsewhere. Research has shown over and over again that abdominal fat—and not hip and thigh fat—is particularly dangerous to your health. Abdominal fat more easily makes its way into your bloodstream, clogging your arteries. Thigh fat is much less likely to do so.

Now for the bad news. Thigh fat is a little harder to burn off than belly fat. You probably know this already. If you and a guy friend have ever resolved to lose weight at the same time, you probably noticed that he had a much easier time dropping the weight in his belly than you did in your thighs.

( Photograph by Mitch Mandel )

Move 2: Seated Hand Push (works outer thighs and hips)

Sit on a sturdy chair. Rest your feet on the floor with your knees bent at 90-degree angles. Place your palms on the outsides of your knees. While keeping your palms and arms stationary, push your knees outward against your palms, as if you were trying to push your palms away. At the same time, press inward with your hands, preventing your thighs from pushing them outward. Hold this isometric contraction for 1 minute, breathing normally. Release and proceed to Move 3.

Move 3: Seated Leg Raise (works fronts of the thighs)

Sit on a sturdy chair. Rest your feet on the floor with your knees bent at 90-degree angles. Rest your hands on the chair at your sides. Exhale as you lift and extend your right leg. Hold for 30 seconds as you breathe normally. Then inhale as you lower your right leg and exhale as you repeat with your left leg. Hold for 30 seconds while breathing normally. Release and proceed to Move 4.

Move 4: Seated Bridge (works the backs of the thigh and rear end)

Sit on the edge of a sturdy chair. Rest your feet on the floor with your knees bent at 90-degree angles. Rest your palms on the chair at your sides. Exhale as you lift your hips, allowing your palms and feet to support your body weight. Continue to lift your hips until your body resembles the shape of a bridge. Hold for 20 to 60 seconds while breathing normally. Release and return to Move 1. Repeat Moves 1-4 once more, and you’re done.

5 Ways To Burn More Calories On The Elliptical:

Photo by Gilaxia/Getty Images

The elliptical was initially heralded as a no-impact calorie torcher. Somewhere along the line, though, it lost some love. For one thing, moving on those track-sliding pedals isn’t “functional”—it’s not an activity that trains your body to do something it will later be called on to perform or excel at, such as running, biking, or swimming—which some trainers argue is the better way to exercise. Plus, “it looks very easy, and you see people using it who may not be working overly hard, reading a magazine or watching television,” says Jeff Gaudette, head coach at RunnersConnect, an online coaching and running community.

Take a Cardio Reality Check

The thing is, those elliptical haters are partially right: You can just futz around for 20 minutes, not break a sweat, and not get much of a real workout, in terms of calories burned, muscles worked, or heart trained. However, studies have shown that if you work at the same effort and intensity, you can get just as good of an aerobic and metabolic (read: calorie-burning) workout on an elliptical as you can on a treadmill, but without the potentially body-damaging impact of all that pounding. The keyword here is “effort”—you have to put in the work to get the benefits.

If you’re already injured or suffer from a chronic condition like arthritis, the elliptical may be your best bet for low-stress cardio training. And “if you’re not injured, it’s a great way to add variety to your workouts if your goal is general fitness,” says Gaudette. He recommends elliptical sessions to his runners for cross training (try this exercise to become a better runner). Edward R. Laskowski, MD, co-director of the Mayo Clinic Sports Medicine Center, agrees. “For example, if you run on Monday, Wednesday, and Friday, the elliptical is a nice-low impact choice on Tuesday and Thursday to help prevent overload injury and enable recovery from your impact exercise sessions.”

Get the Best Burn Possible

To be sure you’re not one of those slacker ellipticallers, Gaudette and Laskowski recommend a few steps to up the ante on your gliding sessions.

Aim for 90 RPM. That’s rotations per minute, a measure of how fast your legs are moving, akin to the 180 strides per minute many running coaches consider optimal. Look for your RPM on the machine’s display.

Use your arms. You’ve heard it before, but it bears repeating: If the handles move, go ahead and grab ‘em. Otherwise, swing your arms by your sides as if you were running. Holding on without movement takes some of the onus off your legs and therefore can decrease your calorie burn.

Mess with the settings. After you have your 90 RPM rhythm down, Gaudette suggests adjusting the resistance or incline throughout your workout. Resistance makes the legs work harder, while incline affects which muscles do that work; a higher incline engages the glutes and the quads, a lower incline, more hamstrings and calves. Switch both up to increase the challenge for your body and keep it guessing.

Try intervals. Once you’ve got a base level of fitness, interval training on the elliptical can give you a great low-impact workout in an efficient time period. “High-intensity interval training entails exercising hard [up to 90% of your maximum effort] for short periods ranging up to 60 to 90 seconds, followed by a period of recovery,” says Laskowski. “Recent studies have shown this type of exercise to be very effective in improving our exercise capacity.” You can go for speed, a slow-and-hard push against stiff resistance, or up a steep incline. The key is to feel like you’re giving it your all during that minute-or-so burst.

Put in some time. “A lot of studies show that 30 minutes is where the aerobic benefits start,” says Gaudette. He suggests exercising for 30 to 60 minutes at a time—unless you’re training for a marathon and need to log long endurance sessions, an hour of gliding in one swoop is plenty.

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